B VITAMINS

Function

Thiamin (also called vitamin B1) helps in conversion of the food we eat into the energy we need. Thiamin is important for the metabolism, growth, development, and cellular function in our body.

Food sources

Thiamin is mostly found in

  • Whole Grains
  • Seeds
  • Rice
  • Nuts
  • Meat and Fish
  • Legumes (Soyabeans)

Deficiency

Thiamin deficiency results in following issues

  • Loss of weight and appetite
  • Numbness in the feet & hands
  • Confusion
  • Heart problems
  • Memory Loss
  • Tingling
  • Muscle Weakness

Source: U.S. Department of Health & Human Services
https://ods.od.nih.gov/factsheets/Thiamin-Consumer/

Function

Riboflavin (also called vitamin B2) ensures the growth, development, and function of the cells in your body. It also converts our food into the needed energy.

Food sources

A diverse variety of food contains Riboflavin. Some of them are

  • Eggs
  • Green Vegetables
  • Meats
  • Fortified cereals
  • Low-fat milk
  • Bread
  • Grain products

Deficiency

Riboflavin deficiency results in following issues

  • Skin cracks
  • Liver disorders
  • Sores at corner of mouth and lips
  • Heart problems
  • Hair loss
  • Problems with your reproductive and nervous systems
  • Sore throat

Source: U.S. Department of Health & Human Services
https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/

Function

Niacin (also called vitamin B3) transforms the food you eat into the energy. Apart from cellular function, it also ensures healthy skin and proper digestion.

Food sources

Animal foods contains Niacin. Some of them are

  • Poultry
  • Legumes
  • Fish
  • Grains
  • Nuts
  • Fortified breads and cereals

Deficiency

Niacin deficiency results in following issues

  • Dermatitis
  • Diarrhoea
  • Dementia
  • Stomatitis

Source: U.S. Department of Health & Human Services
https://ods.od.nih.gov/factsheets/Niacin-Consumer/

Function

Pantothenic acid (also called vitamin B5) metabolizes your food and is important for making and breaking down fats.

Food sources

Some of these food contains Pantothenic acid.

  • Beef
  • Dairy products
  • Poultry
  • Mushroom (Shiitakes)
  • Seafood and Meat
  • Avacados
  • Potatoes
  • Whole Grains
  • Brocolli
  • Peanuts
  • Sunflower Seeds
  • Chickpeas

Deficiency

It’s rare to have any side effects due to this deficiency but if there are any, it can cause

  • Numbness
  • Restlessness
  • Burning of hands and feet
  • Nausea
  • Headache
  • Loss of appetite
  • Fatigue

Source: U.S. Department of Health & Human Services
https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/

Function

Pyridoxine (also called vitamin B6) Present naturally in most sources, it helps in more than 100 enzyme reactions involved in metabolism. Helps in brain development during pregnancy, infancy as well as immune function.

Food sources

Some of these food contains Pyridoxine are

  • Fish
  • Poultry
  • Organ meat
  • Potatoes

Deficiency

A range of symptoms, including

  • Anemia
  • Swollen tounge
  • Itchy rashes
  • Depression
  • Scaly skin on the lips
  • Confusion
  • Cracks at the corner of the mouth
  • Weak Immunity

Source: U.S. Department of Health & Human Services
https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/

Function

Folate/ Folic Acid (also called vitamin B9) is needed to make DNA and other genetic material. It is also important for your cell division.

Food sources

Some of these food contains Folate are

  • Meat Liver
  • Beans
  • Dark green vegetables
  • Peas
  • Fruits (Orange and Orange Juice)
  • Nuts

Deficiency

A range of symptoms, including

  • Anemia
  • Irritability
  • Weakness
  • Headache
  • Fatigue
  • Heart Palpitations
  • Trouble concentrating
  • Shortness of breath
  • Risk of having a premature or low birth weight baby

Source: U.S. Department of Health & Human Services
https://ods.od.nih.gov/factsheets/Folate-Consumer/

Function

Cobalamin (also called vitamin B12) is needed to make body’s nerves and blood cells stay healthy and help make DNA, the genetic material in all cells.

Food sources

Some of these food contains Cobalamin are

  • Meat Liver
  • Other dairy products
  • Fish
  • Meat
  • Poultry
  • Milk

Deficiency

A range of symptoms, including

  • Tiredness
  • Weight loss
  • Weakness
  • Anemia
  • Constipation
  • Numbness and tingling in the hands and feet
  • Loss of appetite

Source: U.S. Department of Health & Human Services
https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/